Macros for 220 lb Men (Maintenance, Moderately Active)
Reviewed by Andrew Menechian, Head of Fitness at FitCommit
Exact macros for a 220 lb man on a maintenance diet. Calculated from estimated lean mass, Katch-McArdle BMR, and a moderately active TDEE (moderate exercise 3-5 days per week).
3,314
Calories
Maintenance calories
188g
Protein
752 cal (23%)
393g
Carbs
1572 cal (47%)
110g
Fat
990 cal (30%)
Eating at TDEE with zero deficit or surplus. These macros maintain your 220 lb body weight while optimizing protein for muscle retention.
How These Macros Were Calculated
| Body Weight | 220 lbs |
|---|---|
| Estimated Lean Mass | 180 lbs (82% of body weight) |
| Lean Mass (kg) | 81.8 kg |
| BMR (Katch-McArdle) | 2,137 cal/day |
| TDEE (BMR x 1.55) | 3,312 cal/day |
| Target Calories | 3,314 cal/day |
| Calorie Change | None (maintenance) |
| Expected Weekly Change | Stable weight |
BMR uses the Katch-McArdle formula (370 + 21.6 x lean mass kg), which accounts for lean mass and outperforms Harris-Benedict for accuracy across different body compositions. Lean mass estimated at 18% average body fat for men. Activity multiplier 1.55 = moderate exercise 3-5 days per week.
Macro Breakdown
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 188g | 752 | 23% |
| Carbohydrates | 393g | 1572 | 47% |
| Fat | 110g | 990 | 30% |
| Total | - | 3,314 | 100% |
Protein is set at 2.3g per kg of lean body mass (180 lbs lean mass for this man). Fat targets 30% of target calories with a minimum safety floor applied if needed; carbs fill remaining calories, with a 50g minimum for brain function.
Meal Split Examples
3 Meals Per Day
- Per-meal calories1,105 cal
- Per-meal protein63g
- Per-meal carbs131g
- Per-meal fat37g
4 Meals Per Day
- Per-meal calories829 cal
- Per-meal protein47g
- Per-meal carbs98g
- Per-meal fat28g
5 Meals Per Day
- Per-meal calories663 cal
- Per-meal protein38g
- Per-meal carbs79g
- Per-meal fat22g
Research shows muscle protein synthesis is maximized with 30-40g protein per meal. 63g per meal in 3 meals is within the optimal range.
What These Macros Look Like in Food
Protein: 188g
- 6 x 100g chicken breast (31g each)
- 31 large eggs (6g each)
- 9 scoops protein powder (22-25g each)
- 8 x 100g canned tuna (25g each)
Carbs: 393g
- 9 cups cooked rice (45g each)
- 7 cups dry oats (54g each)
- 15 medium sweet potatoes (26g each)
- 15 medium bananas (27g each)
Fat: 110g
- 8 tbsp olive oil (14g each)
- 14 tbsp peanut butter (8g fat each)
- 7 half avocados (15g each)
- 8 oz almonds (14g each)
These are rough equivalents. Most meals contain a mix of all three macros. Use a food tracking app for precise logging.
These numbers use an estimated 18% body fat.
FitCommit measures your actual lean mass with an AI body scan from your phone camera, so your macros reflect your real body composition.
Frequently Asked Questions
How does my activity level affect my 3314 calorie target?
Your Moderately Active activity level uses a multiplier of 1.55, giving a TDEE of 3312 calories. If you were sedentary (1.2x), your TDEE would be approximately 2564 calories. If you were very active (1.725x), it would be approximately 3686 calories. The activity multiplier is the single biggest variable in your calorie target. Getting it right matters more than small differences in the macro split.
What should I do if I'm not maintaining weight at 3314 calories?
If your weight trends up or down consistently over 2 weeks at 3314 calories, your actual TDEE differs from the estimate. Adjust by 100 calories in the direction that corrects the trend. Recalculate every time you change activity level significantly.
How long should I stay in a maintenance phase at 3314 calories?
Maintenance phases should last 4-8 weeks between a cut and a bulk. They reset hunger hormones, establish a new weight set point, and give your body a break from the stress of a deficit or surplus.
Should I eat more on training days at 3314 calories?
Cycling calories is not necessary for most people. Hitting your daily target consistently produces better results than complex cycling protocols. If you want to cycle, shift 10-15% of daily calories from rest days to training days while keeping the weekly total the same. For example, add 331 calories on training days and subtract 331 on rest days. Your weekly calorie total stays fixed.
When to Recalculate These Macros
Weight trending upward over 2 weeks
Reduce by 100-150 cal/day from carbs. Your actual TDEE is slightly below the 1.55x estimate for moderately active activity.
Weight trending downward over 2 weeks
Add 100-150 cal/day from carbs or fat. You may be more active than the multiplier accounts for, or your metabolism has adapted upward.
Activity level has changed significantly
Switch to the matching activity level using the selector above. The difference between sedentary and moderately active can be 300-500 cal/day at 220 lbs.
Other Weights and Goals
Same Weight and Goal, Different Activity Levels
Sedentary
220 lbs, male, maintenance
Lightly Active
220 lbs, male, maintenance
Moderately Active
220 lbs, male, maintenance
Very Active
220 lbs, male, maintenance
Extra Active
220 lbs, male, maintenance
Related Resources
Get Your Exact Macros with FitCommit
These numbers use average body fat estimates. FitCommit's AI body scan measures your actual lean mass from your phone camera.
Precise lean mass = precise TDEE = macros that actually match your body, not an average.
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